Working the rings

“Rowing Michael”

Three rounds for time of:
Row 800 meters
50 Back Extensions
50 Sit-ups

Playtime with Harley

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

No need to jump so high for double unders, but a cool pic nonetheless

Push Jerk 5×3

10,9,8,7,6,5,4,3,2,1

Hang Power Clean @ 135#
Pull Ups

Biceps to rings

Single leg squat 5×3

10 rounds for time of:

3 Box jump 34″
6 Ring Dips
9 Knees to Elbows

You can CrossFit and still keep the French manicure

“Mylo”

21-15-9 Burpee
Squat
Suicide
Squat
Pushup
Squat

Compare to April 30, 2009

And now here’s a new section for the blog. When you see a quote under the following heading, I expect you to memorize it and be able to recite it in the middle of any given workout. I’m not joking….

Read this, ask questions about this, understand this, practice this

“as we approach peak working loads or muscle fatigue, it is important that at the moment we reach close to no velocity or bar movement, that our spinal position remain the same…. Get your spine set up and keep it that way.” – keep reading….

Coach Derek will be supervising your play time while Team CrossFit Winnipeg is at the CrossFit Games this weekend

Deadlift 5 RM (add 10 lbs to last workout)

AMRAP in 15:00
Max wall ball
Run 50 yards
3 burpees
Run 50 yards

Score = Rounds x Wall ball

Wall ball set ends when you pause either at receiving ball or at bottom of squat. “Strategy” to manipulate the scoring system that involves anything other than working your ass off is not cool.

CF Games Athletes

If this is not your rest day

Deadlift 60% of 1RM for 15 singles focusing on moving bar quickly (try to move the bar quickly every rep). Lift every 30 seconds. If you don’t move the bar fast it’s not worth moving the bar at all, so get some speed on that sucker!

5-7 minute AMRAP depending on how you feel.

Sunday morning at CFW

Squat 3×5 (add 5lbs to last workout)
Press 3×5 (add 5lbs to last workout)

7 rounds for time of:

3 Power Cleans 185 lbs
5 Handstand Push Ups
7 Pull Ups (Chest To Bar)

CF Games Athletes

If this is not your rest day take a long mobility workout and work lots of light reps at power clean. Then do 4 rounds of workout Rx’d.

Run 5K

We will send groups out at 8:20, 8:50, 9:20, 9:50 and 10:20. Please give yourself at least 20 minutes to warm-up, roll-out and familiarize yourself with the route.

For CF Games Athletes

If this is not a rest day for you:

Run 800m at 80%.
Run 800m all out.

Spend lots of time on mobility and flexibility work.

Make'em high!

10 sets of 2 box jumps. Make ‘em high!

“Randy”

75 pound Power snatch, 75 reps for time.

CF Games Athletes

If this is not your rest day:

Box jumps as Rx’d.

3:15 AMRAP on power snatch workout.

"Cousins"

Power Clean 5×3 (add 5 lbs to last workout)

Workout of the Day – Advanced Version
Missing Ashleigh
For time:
Power clean 185 x 5 reps
Run 200m
Handstand Pushup x 10 reps
Run 200m
Kettlebell swing 75 x 20 reps
Run 100 yards
Barbell squat jumps x 40 reps
Run 100 yards

Scaling from Advanced
Your power clean and kettlebell swing weights should be scaled to something tough but manageable. The 2 pood kettlebell is nothing to mess around with. It will crush you if you are not prepared. Try it only after warming up adequately and if you have mastery over its siblings. Otherwise, choose heavy but manageable weights.

The Rx on the barbell squat jumps is 45# for men and women. However, you can scale as low as 25# if you need to.

Handstand pushups will be scaled for todays purposes to 20 divebomber pushups.

FAREWELL ASHLEIGH!!!

We’re really going to be missing Ashleigh as she moves away out west to pursue some advanced studies. She’s left us a “Burpee Tomatoe Plant” which will start yielding some fruit in a couple months. You can look forward to some fresh tomatoes to remember Ash, and you can do some burpees to earn them

Ash, it’s been such a pleasure to coach you, to have you coach me on how to handle my puppy, and to have just had you around the gym. Please drop by anytime!